5 Day - Routine 1
Bulking
Intermediate
None
Plan Details
The 5 Day - Routine 1 routine by jvhumphrey is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can add cardio into any of your exercise days or on rest days.
Routine detail
Mon
Day 1 - Chest
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Tue
Day 2 - Legs
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Wed
Day 3 - Back
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Thu
Day 4 - Biceps and Triceps
Est. 0 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Fri
Day 5 - Shoulders and Abs
Est. 0 min
8 exercises
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
